I didn't think I was this strong on both DDL and SL squats. On DL the single and on squats the 30 reps went like nothing. I did 3 rep sets with altering legs, no rest at any point. The RLunges are still hard as hell, especially when doing the reps in a controlled manner. It's hell to shoulders and core as well.

Was not on top of the strength game today. Mainly because I had very irregular sleeping up my sleeves and I felt pretty wasted even before the workout. Still, no missed workouts. I tought I also try some bicep work to boost my pull-ups.

I've never really done DB bench press with higher intensity, so I thought I'd give it a shot. Felt good, didn't want to go higher because I had no spotters. The BB rows burned my biceps and lats, the 1s squeeze at the top only made things worse. Then I totally busted the triceps and chest. Coulnd't do a single push-up after that.

The Snatch grip is very tough for the grip and hands, as well as the lower back. It's a nice variety with huge ROM. The pause squats were godawful. Holding it in parallel (or a bit below) for 5 seconds? Madness. Didn't need much weigth with that. The last one was a metabolic finisher, couldn't jump too high after those.

So yeah, this looks very crazy. I was supposed to bench today. But a friend got me to deadlift. Like I'd ever say NO to deadlifting. For some weird reason, we ended up doing triples from 60kg all the way up to 150kg (and he got to 180kg), with 10kg increases. That's 30 reps before my huge PR. Amazing. Last december I couldn't get 157kg from the floor. Now, double on 160kg? Cheez. I'm a strong believer of deficit and snatch-grip deadlifts. Atleast from now on.

Trying different exercises and tempos at the moment. I haven't done direct arm work in ages, so this feels both hard and hardcore at the moment. The pump and the pain on bodybuilding style of exercise excecution is huge.

Tried Sumos today, hadn't done them in a long while. Last time I did, I didn't like them at all, felt weak and awkward. Now? Felt strong, light and super easy and quite comfortable actually. Did dynamic work with those, I think I'll test my 1RM on Sumo this week. The last exercise is testing for some ice hockey goalie strength exercises.

An extra workout, will do the actual pull/press work on sunday. Had time and energy, wanted to test my pull-ups and a couple of new exercises. Felt nice. Even tough my left arm is weaker than rigth, it's more stabile. I could do more reps with right than left wit the presses.

More time in my hands again, so decided to try new things and burn with the old ones. More bodybuilding/metabolic accessory work lately. The 4-part supersets were done like so:1. 3 full ROM reps2. 3 reps between the range of bottom (longest position) to half-way3. 3 reps in the middle range of motion (not to bottom nor to top)4. 3 reps between the range of half-way and the top (shortest position)

It may sound complicated, but you just divide the exercise into four different ROMS. Gives you quite the burn. Nice.

Landmine Rows (UL BB rows) felt really good on the lats. Got the idea from John Meadows.

Last week was a deload. Nothing special to report. Lighter intensity plus lots of pull-ups.

11th February 2013

Front Squat40/60/805 x 90kg3x5 x 95kg

DB Back Extensions5 x 10kg5 x 15kg5 x 20kg5 x 25kg

Leg Press2x10 x 155kgCluster set: 20 reps (starting from 10) x 155kg

1½ hours of rest here

Back Squat10 x 90kg9 x 95kg8 x 100kg7 x 105kg6 x 110kg

Front Squat5 x 85g4 x 90kg3 x 95kg2 x 100kg1 x 110kg

I'm done. That's around 75 work reps of squats for one day. All the lifts were in a range of 60-90%. Across 14 sets. Why? Because I did a regular workout in the morning, then a friend asked me to squat with him an hour later. When do I refuse from a workout? Never. That was some crazy stuff right there. Felt the burn quite well. Still, Front Squatting 110kg with huuger fatigue and energy losses on my back is a great achievement. I bet I could crush that 120kg any day.

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